Ida Jemina’s ‘Build A Perfect Booty’ Home Glute Workout!
You can do this booty shaping home workout designed by Ida Jemina pretty much anywhere with no equipment what so ever! These six exercises will help tone your butt and improve your glutes – let’s get moving!
During the sets focus on working the glutes. You can alter the amount of given reps and sets to match your own condition level. This workout takes about thirty minutes to complete depending on the rest time between sets.
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Remember to carefully warm up your legs before working sets – and have a great workout!
1. Single Leg Squat (With Leg Back) – 10 reps per leg x 3 sets
Keep your leg back while squatting. You can also make it a little easier by lightly touching the floor with your leg. Remember to focus on the glutes!
2. Rear Side Lunge + Squat – 20 reps x 3 sets
Between each rear single leg lunge do a full squat.
3. Partial Squat – 10 reps x 3 sets
Stand with a wide stance and squat down slowly but don’t come up just yet! Do three small up and down squatting movements before lifting yourself back to an upright position. Feel the burn in your glutes!
4. Froggies – 15 reps x 3 sets
This one really works the lower body muscles! The key is to keep your elbows locked in your knees while lifting your butt straight up and down. Don’t let your elbows slip, since it takes pressure off of your legs.
5. Single Leg Glute Bridge – 15 reps x 3 sets
The Quadruped Side Hip Extension – 15 reps per leg x 2 sets
Lay down on your back with your knees bent and then lift one leg up. Push your hip up with your glute and slowly lower it back down. Try to keep your weight on your supporting leg’s heel. You can also do a slightly lighter version of this by keeping both heels on the floor.
6. The Quadruped Side Hip Extension – 15 reps per leg x 2 sets
Slowly lift your leg up and lower it alternately to the left and right side of your supporting leg. Do the exercise with good control and feel the burn!
Hello I am a vegan and I am very skinny i am 5’1 and weigh 93lb I wish to gain legs and gluts. I looked up the right diet for me to be able to gain muscle because It is very hard for me to gain weight, now I need a good guidance for the correct exercises. Could please help me answer some questions:
How long should I do these exercises for?
Should I increase the reps and if yes how many and for how long?
Should I do all these exercises in one day?
how fast will I see results with proper nutrition?
thank you for your time hope to hear soon from you.